Chickpea Tuna Melt Sandwich
A classic diner melt gets a plant-based makeover! Mashed chickpeas create a surprisingly savory and satisfying 'tuna' salad, layered with crisp celery, red onion, and melted vegan cheese, all grilled to golden perfection on whole wheat bread.
For 4 servings
4 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the chickpea 'tuna' salad
- b.In a medium bowl, add the drained and rinsed chickpeas.
- c.Using a fork or potato masher, mash the chickpeas to a flaky texture, leaving some chunks for texture.
- d.Add the vegan mayonnaise, chopped celery, red onion, lemon juice, dijon mustard, and fresh dill.
- e.Season with salt and black pepper. Mix well until everything is combined.
- 2
Step 2
- a.Assemble the sandwiches
- b.Lay out the 8 slices of whole wheat bread on a clean surface.
- c.Divide the chickpea salad mixture evenly among 4 of the bread slices, spreading it to the edges.
- d.Place one slice of vegan cheddar cheese on top of the chickpea salad.
- e.Top with the remaining 4 slices of bread to close the sandwiches.
- 3
Step 3
- a.Grill the sandwiches
- b.Heat a large non-stick skillet or griddle over medium heat.
- c.Spread 1/2 tsp of vegan butter on the top side of each sandwich.
- d.Carefully place the sandwiches, buttered-side down, onto the hot skillet. You may need to do this in batches.
- e.While the first side is grilling, spread the remaining vegan butter on the new top side of the sandwiches.
- f.Grill for 3-4 minutes per side, until the bread is golden brown and crispy, and the vegan cheese is melted.
- g.Press down gently with a spatula for an even crust.
- 4
Step 4
- a.Serve immediately
- b.Remove the sandwiches from the skillet.
- c.Slice them in half diagonally and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a hint of sea flavor, add 1/4 teaspoon of crushed nori flakes or kelp granules to the chickpea mixture.
- 2Don't over-mash the chickpeas; leaving some texture makes for a better sandwich.
- 3Feel free to add other ingredients like sweet pickle relish or capers to the 'tuna' salad for extra flavor.
- 4For an extra crispy crust, use a panini press instead of a skillet.
- 5The chickpea salad can be made up to 3 days in advance and stored in an airtight container in the refrigerator.
Adapt it for your goals.
Gluten free
Use your favorite gluten-free bread to make this sandwich suitable for a gluten-free diet.
low carbLow carb
Serve the chickpea 'tuna' salad in lettuce cups or with celery sticks instead of on bread for a low-carb option.
quickQuick
To make it even faster, use a food processor to pulse the chickpeas a few times instead of mashing by hand.
kid friendlyKid friendly
Omit the red onion and dijon mustard for a milder flavor that kids might prefer.
Why this is on our healthy list.
Rich in Plant-Based Protein
Chickpeas are an excellent source of plant-based protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The combination of chickpeas and whole wheat bread provides a significant amount of dietary fiber, promoting digestive health and helping you feel full and satisfied.
Provides Complex Carbohydrates
Whole wheat bread offers complex carbohydrates that provide a steady release of energy, unlike the quick spike and crash from refined grains.
Cholesterol-Free Comfort Food
As a fully plant-based meal, this sandwich is naturally free of dietary cholesterol, making it a heart-healthy choice.
Frequently asked questions
Yes, it's a healthy option. It's packed with plant-based protein and fiber from chickpeas and complex carbs from whole wheat bread. It's also cholesterol-free and lower in saturated fat than a traditional tuna melt.